I started my Epistane cycle today. I finished a 4 weeker of IGF-1 ~2 weeks ago and now it's time to swell the hell up!
I will attach my cycle in Excel format later this evening. I will log this as I did my IGF-1 (with page 1 acting as the master data page), and include PHOTOS because the mirror rules, not #s. That way, the data won't be obscured by all the bull$hit commentary.
Diet: My diet will be clean! ~3,000 cals/day: 300g protein, 300g carbs, 70g fat
This is equivalent to 40%; 40%; 20% macro breakdown, respectively.
Foods: turkey burgers, ground turkey, chicken breasts (trimmed), Cod, Haddock, other seafood, whole oatmeal, waxy maise, whey protein shakes, mixed veggies, nuts (including peanut butter), and I'll be trying to get my mitts on some Ezekiel breads and low GI fruits. I do not like sugar (nutritionally).
Note: I am NOT looking to add fat, thus I will be doing cardio prob. 5x EW. I only power-walk, no jogging.
Note: I am NOT a power-lifting type of person. I do not move a lot of weight. I don't train for strength, I train for symmetry and size. There, now if I post b!tchas$ #s, you all can't hate. HA HA! BOOOM!
=============================================================================
Day 1: 07/15/2008
EDIT: OFF (chest/abs are too sore -- taking additional day off)
Cardio: 1 hr power-walking in evening
Start weight: TBD (~192)
Current Weight: N/A
Gain/Loss: N/A
I took 10mg today. I was planning on working biceps/traps, but my chest and abs are so demolished from Sunday's workout, I'm not sure if I'll lift or take another day off. TBD until later in the evening.
Sunday's workout, for comparative purposes related to future data, was pretty good. Worked chest/abs. Hadn't worked chest in a couple of weeks. Nice to get some recovery time off!
Chest:
Bench: 135 x 15; 225 x 10; 275 x 4 (4 sets); 295 x 3 (3 sets); 315 x 2
Flat DB flys: 55 x 8, 65 x 8, 70 x 8
Seated Hammer Strength Chest Press: 2 plates (ea. side) x 10, 3 plates x 8, 4 plates x 4-6
Abs: lying 10lb medicine ball weird-ass-transfer/crunch-from-feet-to-hands-to-hands-extended-behind-head-repeat: 10lbs x 10 (3 sets)
Cable cunches: 3-4 sets x 12-15 (weight? Hmmm....up to 150 I think at end)
Straight-backed knee-ups: 15 x 2-3
-Papa!-
Day 2: 07/16/2008
EDIT: Biceps/Traps (chest/abs are really sore yet)
Cardio: NONE
Start weight: ~192
Current Weight: 194.5
Gain/Loss: ~+2.5
Supplements: 30mg Epi (10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std
Day 3: 07/17/2008
EDIT: OFF(chest/abs are slightly sore yet; biceps/forearms/trasp sore)
Cardio: 1 hr power-walking (evening)
Start weight: ~192
Current Weight: N/A
Gain/Loss: ~+2.5
Supplements: 30mg Epi (10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std
Day 4: 07/18/2008
Back/Delts
Cardio: NONE
Start weight: ~192
Current Weight: 193
Gain/Loss: ~+1.0
Supplements: 30mg Epi (10mg/10mg/10mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Rogaine (5% minoxidil)
Day 5: 07/19/2008
OFF
Cardio: power-walking 45 min.
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 30mg Epi (10mg/10mg/10mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Rogaine (5% minoxidil)
Day 6: 07/20/2008
LEGS/Calves
Cardio: walking 30 min.
Start weight: ~192
Current Weight: 197
Gain/Loss: +5
Supplements: 30mg Epi (10mg/10mg/10mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 7: 07/21/2008
OFF
Cardio: walking 40 min.
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 30mg Epi (10mg/10mg/10mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 8: 07/22/2008
Chest/Abs
Cardio: walking 60 min.
Start weight: ~192
Current Weight: 197
Gain/Loss: +5
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 9: 07/23/2008
OFF
Cardio: walking 60 min.
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 10: 07/24/2008
Biceps/Traps/Triceps
Cardio: walking 60 min.
Start weight: ~192
Current Weight: 196
Gain/Loss: +4
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 11: 07/25/2008
OFF
Cardio: walking 60 min.
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 12: 07/26/2008
Back/Abs
Cardio: walking 60 min.
Start weight: ~192
Current Weight: 197
Gain/Loss: +5
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 13: 07/27/2008
OFF
Cardio: None
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 14: 07/27/2008
Chest/Triceps
Cardio: None
Start weight: ~192
Current Weight: 199
Gain/Loss: +7
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
I will attach my cycle in Excel format later this evening. I will log this as I did my IGF-1 (with page 1 acting as the master data page), and include PHOTOS because the mirror rules, not #s. That way, the data won't be obscured by all the bull$hit commentary.
Diet: My diet will be clean! ~3,000 cals/day: 300g protein, 300g carbs, 70g fat
This is equivalent to 40%; 40%; 20% macro breakdown, respectively.
Foods: turkey burgers, ground turkey, chicken breasts (trimmed), Cod, Haddock, other seafood, whole oatmeal, waxy maise, whey protein shakes, mixed veggies, nuts (including peanut butter), and I'll be trying to get my mitts on some Ezekiel breads and low GI fruits. I do not like sugar (nutritionally).
Note: I am NOT looking to add fat, thus I will be doing cardio prob. 5x EW. I only power-walk, no jogging.
Note: I am NOT a power-lifting type of person. I do not move a lot of weight. I don't train for strength, I train for symmetry and size. There, now if I post b!tchas$ #s, you all can't hate. HA HA! BOOOM!
=============================================================================
Day 1: 07/15/2008
EDIT: OFF (chest/abs are too sore -- taking additional day off)
Cardio: 1 hr power-walking in evening
Start weight: TBD (~192)
Current Weight: N/A
Gain/Loss: N/A
I took 10mg today. I was planning on working biceps/traps, but my chest and abs are so demolished from Sunday's workout, I'm not sure if I'll lift or take another day off. TBD until later in the evening.
Sunday's workout, for comparative purposes related to future data, was pretty good. Worked chest/abs. Hadn't worked chest in a couple of weeks. Nice to get some recovery time off!
Chest:
Bench: 135 x 15; 225 x 10; 275 x 4 (4 sets); 295 x 3 (3 sets); 315 x 2
Flat DB flys: 55 x 8, 65 x 8, 70 x 8
Seated Hammer Strength Chest Press: 2 plates (ea. side) x 10, 3 plates x 8, 4 plates x 4-6
Abs: lying 10lb medicine ball weird-ass-transfer/crunch-from-feet-to-hands-to-hands-extended-behind-head-repeat: 10lbs x 10 (3 sets)
Cable cunches: 3-4 sets x 12-15 (weight? Hmmm....up to 150 I think at end)
Straight-backed knee-ups: 15 x 2-3
-Papa!-
Day 2: 07/16/2008
EDIT: Biceps/Traps (chest/abs are really sore yet)
Cardio: NONE
Start weight: ~192
Current Weight: 194.5
Gain/Loss: ~+2.5
Supplements: 30mg Epi (10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std
Day 3: 07/17/2008
EDIT: OFF(chest/abs are slightly sore yet; biceps/forearms/trasp sore)
Cardio: 1 hr power-walking (evening)
Start weight: ~192
Current Weight: N/A
Gain/Loss: ~+2.5
Supplements: 30mg Epi (10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std
Day 4: 07/18/2008
Back/Delts
Cardio: NONE
Start weight: ~192
Current Weight: 193
Gain/Loss: ~+1.0
Supplements: 30mg Epi (10mg/10mg/10mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Rogaine (5% minoxidil)
Day 5: 07/19/2008
OFF
Cardio: power-walking 45 min.
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 30mg Epi (10mg/10mg/10mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Rogaine (5% minoxidil)
Day 6: 07/20/2008
LEGS/Calves
Cardio: walking 30 min.
Start weight: ~192
Current Weight: 197
Gain/Loss: +5
Supplements: 30mg Epi (10mg/10mg/10mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 7: 07/21/2008
OFF
Cardio: walking 40 min.
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 30mg Epi (10mg/10mg/10mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 8: 07/22/2008
Chest/Abs
Cardio: walking 60 min.
Start weight: ~192
Current Weight: 197
Gain/Loss: +5
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 9: 07/23/2008
OFF
Cardio: walking 60 min.
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 10: 07/24/2008
Biceps/Traps/Triceps
Cardio: walking 60 min.
Start weight: ~192
Current Weight: 196
Gain/Loss: +4
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 11: 07/25/2008
OFF
Cardio: walking 60 min.
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 12: 07/26/2008
Back/Abs
Cardio: walking 60 min.
Start weight: ~192
Current Weight: 197
Gain/Loss: +5
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 13: 07/27/2008
OFF
Cardio: None
Start weight: ~192
Current Weight: N/A
Gain/Loss: N/A
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
Day 14: 07/27/2008
Chest/Triceps
Cardio: None
Start weight: ~192
Current Weight: 199
Gain/Loss: +7
Supplements: 40mg Epi (10mg/10mg/20mg), Beta-alanine, waxy maise (in protein shakes), Cycle Support (2x ED), 12mg flax/Omega 3/6/9 oils, multi-vitamin, Calcium/Vit D, Optimum Nutrition Whey Gold Std, Hair regrowth/DHT Blocking solution: 10% minoxidil + Azelaic Acid 5%
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